The flu and cold season is here to stay -- at least for a while. Whether you’re in the office, on the train or at your favorite restaurant, there are a host of germs lurking everywhere. There are several foods and nutrients that you can consume that will help elevate your immune system. The following are a few immunity-boosting foods to help fight against colds this season.

Foods That Boost Your Immune System Slideshow


Vitamin D

There are a variety of foods that contain vitamin D that can help in boosting your immune system. For example, salmon contains high levels of vitamin D. According to medical experts, Americans aren’t getting enough vitamin D in their diets. Research studies have proven that Vitamin D may help in killing viruses and bacteria that cause colds. So, make sure you are getting plenty of vitamin D in your diet.


Fiber (Soluble)

Soluble fiber found in carrots, apples, oats and beans contain high levels of fiber that helps combat against inflammation. You can also find insoluble fiber in green vegetables, nuts, wheat and of course – whole grains.


Hot Chicken Soup

Hot chicken soup is great if you want to boost your immune system. It is also good for getting rid of bacteria and pathogenic viruses. Just make sure that you eat chicken soup that's low in sodium. Many canned soups contain a lot of sodium. You can also make your own homemade version of chicken soup. Simply use low-fat chicken broth, sliced chicken breast, chopped green scallions and salt and pepper to taste. If you want to add a little more tanginess, simply add a couple of hot chili peppers to your soup.



Yogurt is not only excellent for giving your immune system a boost, it is also a great probiotic. Make sure you choose yogurt products that are labeled with Live and Active Cultures. Also make sure you only eat yogurt products that are low in fat and sugar. There are many yogurt brands out there that are actually high in sugar. Just be aware before you eat.


Green Tea

Green tea offers a variety of immune-boosting benefits. For example, experts suggest that green tea contains a polyphenols known as catechins that kills certain viruses. Avoid adding milk to green tea. The proteins within milk can actually make the polyphenols less effective. Just add a little lemon and honey, and you should be good to go. Also, if you buy bottled green tea drinks, be aware that many are loaded with sugar.

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